The Yoga practice called Total Breath is a complete breathing exercise designed to expand lung capacity, strengthen the diaphragm, and calm the nervous system. It emphasizes filling the abdomen, chest, and upper lungs in one continuous cycle, followed by a slow, controlled exhalation. Practiced daily, it helps improve posture, circulation, and overall energy levels.

Starting Position

Sit comfortably in a cross-legged posture on the floor, or sit upright in a chair with your spine tall and shoulders relaxed. Place your hands on your thighs or lightly on your abdomen to feel the movement of the breath. Keep the chin slightly tucked so the back of the neck is long. Close your eyes to focus inward.

Step-by-Step Instructions

1. Abdominal Inhalation: Begin by slowly inhaling through the nose, allowing the belly to expand outward. This fills the lower lungs.
2. Chest Expansion: Continue the same inhale by broadening the ribcage and lifting it outward. This fills the mid-lungs.
3. Clavicular Lift: Complete the inhale by slightly raising the collarbones and shoulders as the upper lungs fill.
4. Full Exhalation: Exhale slowly and completely through the nose, first letting the shoulders relax down, then allowing the ribcage to contract, and finally drawing the navel gently toward the spine to empty the abdomen.
5. Pause briefly before beginning the next cycle.

Breathing Pattern

• Inhale in three parts: abdomen, chest, and clavicles, without stopping between stages.
• Exhale in reverse order, smoothly and evenly.
• Keep the entire cycle steady, without strain.

Recommended Sets and Reps for Daily Progress

To see improvement in lung function and relaxation, follow this daily routine:

• Beginners: 5 cycles per set, 2 sets (10 total breaths).
• Intermediate: 8 cycles per set, 3 sets (24 total breaths).
• Advanced: 10 cycles per set, 3–4 sets (30–40 total breaths), with each cycle lasting 15–20 seconds.

Rest briefly between sets, keeping the breath natural.

How Improvement Shows

With regular daily practice, you will notice deeper, more efficient breathing, greater lung capacity, and reduced feelings of tension. This exercise improves oxygen supply to the body, enhances focus, and develops the ability to regulate energy and calmness. Over weeks of practice, your breathing will naturally become smoother and more expansive, even outside of formal sessions.

Key Tips for Success

• Keep the inhale smooth and continuous, rather than broken into steps.
• Never strain the lungs; comfort is more important than maximum expansion.
• Practice at the same time each day, ideally in the morning or before meditation.
• If dizziness occurs, reduce the depth and length of the breath until it feels natural.

Daily practice of Total Breath with these sets and reps will gradually transform the way you breathe throughout the day, bringing more calm, energy, and awareness to every aspect of life.